Activities you can do while pregnant

Running: we recommend only running until you are 25 weeks
Rock climbing  (not bouldering): you must wear a pregnancy specific harness called the Mountain Mama see link for ordering:  http://www.mountain-mama.com/products/the-mountain-mama-by-mad-rock#.Vh2CvstX5_w
Swimming: this is a good option during your entire pregnancy. Even if you just float or do water walking, it will help with swelling.
Yoga: select a prenatal yoga class if you are less experienced, but more experienced yogi’s can stay in regular classes since they are aware of body position practices.
Spin class: only if you have been biking prior to pregnancy . For some women who have anterior pelvic pain, this is not a good choice for them.
Pilates:  Try the Reformer Classes instead of the mat or floor classes
Hiking:  Set your own pace and make sure your breathing rhythm is even and not breathless (remember you are breathing for you and baby).
Body Sculpting classes: these classes prepare your body for labor and all the endurance of that event and pushing, but it may not be advised to start too late in pregnancy as you may have to much relaxation in your body.


With Zara, I ran 5 miles till I was 25 weeks along, then swiftly walked and also did yoga and power sculpting.  With my current baby, I am running 2-3 miles,  3 times a week and I do rock climbing and at home squats, step-ups and calf raises and lunges.

Review of Pregnancy Apps

My View of Pregnancy Phone Applications:

1. What to Expect App:
*Love About it:  The video’s and the healthy tips are great.
*Least Favorite:  This is an application that costs to update to the full version and it can be overwhelming that they do a running check list of all the things you can possibly do.

2. Sprout:
*Love About it:  The graphics are great and it was rated by Time magazine as the best pregnancy application.  I believe that this is due to the fetal development pictures and I did love this.
*Least Favorite:  Cost is expensive but it does seem to have better graphics.

3. WebMD Pregnancy:
*Love about it:  It was super geeked out with things mom can track from appointments, to work-outs and what they need to get ready on a weekly basis.
*Least Favorite:  The information provided was lacking and it was also a little heavy in pushing medical procedures that may not be necessary for mom’s depending on their age and condition.

4. Pregnancy +:
*Loved about it:  It had nice pictures and easy to use icon’s.
*Least Favorite:  It had limited and kind of boring information for mom’s to be overall and I felt like a new mom needs a little more excitement as she is excited about her new child’s birth.

5. My Pregnancy:
*Loved about it:  It was in the form of a check-list and I am a busy mom that likes check-lists and organization.
*Least Favorite:  The layout was not done by week but day by dad and I found it visually very busy and a little confusing.  Also for me a little too much parenting advice and it all centered around buying things for your baby.

6. Baby Bump Pregnancy Pro:
*Love About it: The baby image size and they give basic information about each week and what to expect.  They also give fun tips for dad.  This is my favorite for its simplicity and ability to not over suggest medical procedures.  I followed it for my first pregnancy and with the 2nd pregnancy I am still enjoying the application.
*Not my Favorite:  The emphasis on sharing with a larger community and some of the shopping features.  I think that you are bombarded enough with the urge to purchase un-necessary items.

Prepping for a new baby with Labs

When you are ready to have another baby, it is extra important to make sure that your body is not depleted of nutrients going into the pregnancy.  Being pregnant and depleted can lead to all sorts of problems for both mom and baby including an increase in morning sickness or a lack of nutrients to actually build a healthy baby and this can be the worst problem of all.

We recommend getting the following testing done in advance of trying to get pregnant.  Most tests are done with a blood draw, however different variations of this testing is done based on the patients needs.

Micronutrient testing – analysis for vitamin and minerals
MTHFR testing for Folate metabolism
Hormone Testing – Estrogen, Progesterone, FSH, LH, Prolactin, Testosterone (total and free), Thyroid Panel (TSH, T3, Free T3, T4 Free T4, Thyroid Anti-body)
Fatty Acid Balance Testing (Omega 3 DHA, EPA and Omega 6 ALA, GLA)

Multi-vitamins for Toddlers and Babies

The American Academy of Pediatrics doesn’t necessarily advise giving your child a multi-vitamin supplement unless your doctor recommends one.  However they also claim that giving your child a multi-vitamin that follows common RDA value practices won’t do any harm.  Two key pieces of advise when are as follows:

·      Multi-vitamin is not a substitute for real foods but can be a helpful adage.

·      Children with lots of food sensitivies or children on very strick diets ( some vegetarians, vegan families, paleo etc.) may need a multi-vitamin to supplement missing vitamin’s and minerals.

·      Optional:  Dr. Walker also advises mom’s of picky eaters to try doing multi-vitamins to supplement there children for both health and peace of mind.

Here is how to choose a vitamin for you:

·      Children under 4 years of age need to do a liquid multi-vitamin as the chewable can be a choking hazard.

·      Vegetarians need vitamins B12 and Vitamin D as they may not get this in their diet.

If calcium is a great concern choose green leaf veggies as the calcium in these foods is more bioavailable and digestible to the body than milk based calcium.

Dr. Walker Choose Dr. Advantage Liquid Children’s Multi-Vitamin for Zara and it has a nice citrus flavor to it. 

How to get your Kids to like the Outdoors

Families do well with facing physical challenges. These challenges can be some of the best memories a kid will have when they grow up.  Camping and hiking are some of the least expensive and healthiest activities a family can do.

We love camping and hiking as a family but we think that if you are going to start camping and hiking,  you need some tips to make it fun for your kids as well:

Remember Basic Needs:  enough food, water and clothing and plan rest times.
Limit Inconveniences:  Plan ahead for weather and bring necessary gear for rain or sun so that the kids are comfortable during the hike.
Find the activity you like:  Don’t force yourself to do something you don’t like because the kids will know and they won't have fun either. If you like hiking, go hiking; don’t make yourself go camping or canoeing if it’s not your favorite activity.
Location:  Vary your destination and make sure to choose locations based on the weather and which ones are the most fun for everyone.
Add Joy:  Add elements into your trip that you enjoy, like a swim in a waterfall or a rock climb. Doing things you look forward to will add extra fun for the kids as well.
Moments of Wonder:  Nature and the outdoors can inspire our spiritual natures and kids will benefits from this long term.
Special Goals for Hiking:  Outdoor games and buying kids their own backpacks or outdoor gear can get them to buy-in on the hiking process and helps them to take ownership of events.

BooK Fair

Hello Friends,

I have made no disguise of how much I like children's books.  We are going to have a book Fair and if you are local your invited.  If you aren't I want to tell you about this awesome educational company called Usborne.  We had received some hand me down books and I love this brand so now I am hosting a book fair.  You can buy online or find a local dealer.

I love these books!  I want to share them with you too.  Use this link  https://b4619.myubam.com/98088 to order online OR come to 

In Health Clinic

Monday June 1, 2015

6-8pm

We will have light appetizers and drinks.

There will be books for sale at the event, and we can order online that evening.

The books will be delivered to In-Health Clinic within 10 days after June 1st.

RSVP to info@in-healthclinic.com

Dental Check-ups for Kids and Cavity Prevention Tips

The American Academy of Pediatric Dentistry recommends a dental check-up at least twice a year for most children. Some children need more frequent dental visits because of an increased risk of tooth decay, unusual growth patterns or poor oral hygiene. Your pediatric dentist will let you know the best appointment schedule for your child.

 

How Can I help my child have Fewer Cavities?

 

1  Beware of napping with a juice bootle in the mouth, frequent snacking or too many sugary popsicles

2  Brush effectively twice a day

3  Floss once a day

4  Have sealants applied when appropriate

5  Seek regular dental check-ups

6 Discuss both Fluoride and non-Fluoride alternatives with your Child’s Dentist and make an informed choice.